Northern Motion Magazine - Winter 2012

1 gtmtba.com WINTER 2012 Northern Motion

THE OFFICIAL PUBLICATION OF THE GRAND TRAVERSE MOUNTAIN BIKE ASSOCIATIONWINTER 2012



NorthernTHE OFFICIAL PUBLICATION OF THEGRAND TRAVERSE MOUNTAIN BIKE

ASSOCIATION

A Note From our ManagingPublisher…

Welcome to the first issue of Northern Motion, themagazine of the Grand Traverse Mountain BikeAssociation. We have a lot of new and exciting

projects in the works; the first of many is the Traverse AreaTrails Map which has been published and is in the process ofbeing distributed around Traverse City, Michigan and toGTMTBA Members from around the U.S. We have beenpleasantly surprised at how many of these Trail Maps we’vemailed to people all around the U.S. who enjoy visitingTraverse City and Northern Michigan to mountain bike,cross-country ski, snowshoe and hike. Traverse City is trulya world class mountain biking destination.

We love winter and the many outdoor winter sportsavailable in Northern Michigan and especially being able tobike in the winter with our new Salsa Mukluk Fat Tire Bike.We’ve seen quite a few people out riding this season in areasthat were previously inaccessible to bicycles in the winter,and we look forward to the growth of fat tire cycling in thearea. Stop by Brick Wheels for a demo ride and to purchaseyour Mukluk fat tire bike today!

We are also looking forward to spring and the start ofmountain biking season. We’re gearing up the GTMTBACycling Team and have some top notch men and womenathletes on our team who will be competing under oursponsorship in events around Michigan.

We thank our members for supporting us and especiallythe advertisers on the Traverse Area Trails Map and the TARTand VASA Organizations. Please support these localbusinesses; they are also dedicated Northern Michiganoutdoorsmen and women and mountain biking enthusiasts.

We plan to continue to grow the GTMTBA over the yearsand to use our members' and readers' input to ensure we stayfocused on what you want to see, do, and read about and tocontinue to have fun in the process.

We enjoy being innovative and creative and on the leadingedge of business and technology. This is evidenced by themethods we are using to make this e-magazine available. Wehope you enjoy it as much as we’ve enjoyed putting it together.

We welcome any comments, suggestions, or things you’dlike to read about or focus on. Thank You!

MANAGING PUBLISHERDave Mann

EDITORErin Monigold

PUBLICATION DESIGNER &PRODUCTION MANAGER

Heidi Jones

GRAPHIC DESIGN of ADSBethany Kucera

CONTRIBUTING WRITERSCody Sovis, Erin Crowell, Kandace Chapple,

Leah Clark, John Yonkers, Cindy Diver,Danielle Musto

CONTRIBUTING PHOTOGRAPHERSJohn Yonkers, Cody Sovis, Erin Crowell,

Shannon Billau, Joel Billau, Chelsea Bromley,Action Sports Images, Dave Mann, Joel Gaff,

Jody Hofstra

MOUNTAIN BIKE & POWER SPORTSGROUP MANAGER

Dave Mann

ADVERTISING SALES EXECUTIVEHeidi Jones

GTMTBAPO Box 215 | Acme MI 49610

Letters to the editor and inquiries:www.gtmtba.com

Mention of products or services in either advertisements orarticles does not constitute endorsement by the publisher. Publisherreserves the right to refuse advertisements for any reason. Viewsexpressed in articles are solely those of the writers. Copyright by theGTMTBA, LLC 2012. All rights reserved. Contents may not bereprinted or otherwise reproduced without written permission from thepublisher. Information subject to change at any time. GTMTBA is notresponsible or liable for errors, omissions or changes in information.

WARNING: Much of the action depicted in this magazine ispotentially dangerous. Do not attempt to duplicate any stunts that arebeyond your own capabilities. Always use discretion and wear theappropriate safety gear.


We’d like to thank the following advertisers for their support of the Traverse Area Trails Map


Northern Motion Magazine is published by the

Grand Traverse Mountain BikeAssociation, LLC

PO Box 215, Acme MI 49610Copyright by the Grand Traverse Mountain

Bike Association, LLC 2012Subscription is free to GTMTBA Members

6. FROM WAX TO WHEELSWhy Mountain Bikers Should Try Skate Skiing

10. TRAILS AND ALESA Guide to Downtown Traverse City’s Brewpubs

12. GUIDE TO MODERN SNOWSHOES

16. 13 WAYS TO MAKE THE MOST OF A MICHIGAN WINTER

18. HEAD U.P. FOR THE MICHIGAN ICE FESTIVAL

20. THE FIRST ANNUAL GTMTBA AWARDSCelebrating the Best Bike People and Things in Northern Michigan

23. CAMELBAK ROGUEIt’s All About the Necessities

24. LOCAL EVENTS“What to do. Where to go.”

25. OVERCOMING PLANTAR FASCIITIS

26. THE SUFFERFEST“The Indoor Training You’ll Love To Hate”

28. THE VASAWhat’s new this year

32. THE LONG WINTER TRAINING SEASON“A short Guide To Off-Season Survival”

34. KEEP YOUR DOG SANE THROUGH THE WINTERMONTHS

36. NOQUEMANON WORLD CHAMPIONSHIP SNOW BIKE 25KRACE REPORT

Cover PhotoJoshua Duggan

Grand Rapids MI

Navigation PhotoDan Mann

Charlevoix MIAfter the Iceman Race

Winter 2012Volume 1, Number 1Published by theGTMTBAPO Box 215Acme, MI 49610GTMTBA.com


Here’s to leaving thebike on the trainer thiswinter and getting outon the trails in a wholedifferent capacity!

From Wheels to WaxWhy Mountain Bikers Should Try Skate Skiing

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You’ve seen them go ripping by on the VASA trail.No it’s not a couple chicks on 29ers. It’s a couplechicks on skate skis. And they look good.

You want in on this, but it looks technical, hardcoreand flat-out difficult. You’re right. It is. But it’s alsoabout the best way a mountain biker can get through thewinter months. There’s skill and fear, daring andaccomplishment in every outing. If you like the constantdecision-making that comes with mountain biking – theshift, the speed, the line to take, you’ll like skate skiingwhere it’s a lot of the same decisions. And, let’s notforget, you’ll get to enjoy the VASA all year round.

So do the two play off of each other? Mountainbiking and skate skiing?

“Skate skiing is a great full body workout,” said KarlFriesen, salesman at Brick Wheels in Traverse City. “Ithelps cyclists come into the spring in better overallshape.”

Susan Vigland, area ski racer and Hagerty teamcyclist, sees it like this: “Cyclists (road and mountain)are often skate skiers. Cycling and skiing are endurancesports and if you are an endurance junkie, you need awinter sport. If you enjoy exercising in the woods – itdoesn’t get better than mountain biking and skate skiing.”

Vigland says that most people can learn the basicsand ski a few kilometers within the first few outings.But she points out that 5k on skate skis is much differentthan 5k on a mountain bike.

“Skate skiing requires two things – technique andfitness.” Fitness, she says, comes with both sports. Andwhile there’s technique to mountain biking, it’s quitedifferent than the exacting technique needed to skate skiproficiently.

From Wheels to WaxWhy Mountain Bikers Should Try Skate Skiing

By Kandace Chapple

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“You can’t just muscle and power yourself downthe ski trail,” she said. “This is one of the thingsthat I love about skiing – there is always somethingto learn and improve upon.”

Here are several tips from the local experts ontwo sticks:

Rent or buy? Most classic skiers are guilty ofwatching a skate skier go by and then, casuallychecking front and back, taking off down thecorduroy trying to mimic the glide. You can almosttaste it. Friesen said a ballpark cost for getting allthe goods is $500. He recommends trying rentalsor a friend’s skate skis first to see if it feels as goodas it looks.

The equipment: Skate skis are 10-15 cmshorter than your xc skis and the poles are 10-15cm longer. The poles are also lighter than any otherski pole – skilled skaters pole 40-50 times a minute.The skate boots are stiffer and rise higher aroundthe ankle for support. The bindings are built to bearup under the pressure of pushing off with the sideof your foot. The setup feels like a cross betweendownhill and cross-country.

Groomed or backcountry: There is no grip onthe bottom of a skate ski. It’s built more like adownhill ski. You stop and turn like you would ondownhill. And they are no fun to use on anungroomed ski trail. You can’t go backcountryskiing with them, breaking trail, like you would oncross-country skis. You need a groomed trail…which is the fun part. You can fly down thatwide-open trail.

Waxing: Expect to spend $12 on a basic waxor $25 on a hand wax at a ski shop. If you want tolearn how to do it yourself, take a waxing clinic.Irons cost $50-$100 on up. Blocks of wax run$12-$50. Different waxes work better at differenttemps. A bad choice of wax can ruin a good day ofskiing.

The beginning: Linda Deneen, whocoordinates the local SheSkis and WeSki programs,advises going slow and getting technique down first,then building speed as ability and enduranceimprove. Vigland describes the movement as a slowjog – but with a lot of arm work involved. (Most

beginners call it torture until they get the hang ofit!)

Newbie mistakes: Deneen says stay loose:“Flex at the knees, don’t keep them straight. Andkeep your weight forward.” We’ve all been the guytrying to ski with stiff legs. It isn’t pretty. On thehomefront, Friesen says the most common mistakeis asking your spouse to teach you. Take a lesson,save a marriage.

The first thing to master: Vigland and Deneenboth recommend working on the technique ofbalancing on one ski, the foundation of goodskating.

Best trail for beginners: Their vote? TimberRidge Resort in Traverse City. They offer rentalsfrom Brick Wheels and 60k of groomed trailsconnecting to the Vasa trail system. Plus a warmlodge and a cozy outdoor bonfire. Ski the day for$10 ($3 of which goes to TART Trails) or theseason for $89/single or $109/couple or family.Visit www.timberridgeresort.net for deets.

Here’s to leaving the bike on the trainer thiswinter and getting out on the trails in a wholedifferent capacity!

Kandace Chapple is a freelance writer and pub-lisher of Grand Traverse Woman Magazine.(Writing comes after biking and skiing!)www.kandacechapple.com

PHOTO: Action Sports Images

http://www.timberridgeresort.net/


http://www.kandacechapple.com





http://www.kandacechapple.com


Trails and Ales: A Guide to DowntownTraverse City's BrewpubsBy John Yonkers

Anice cold brew at the end of the trail can be like thecherry on top of a sundae. For some reason, beer andbikes pair so naturally. The Iceman Cometh is

sponsored by Bell’s Brewery, Mud Sweat and Beers Fat TireFest and Peak2Peak Mountain Bike Classic are bothsponsored by Traverse City’s own Right Brain Brewery andFounders Brewing Company sponsors the Lumberjack 100;these are all perfect examples of how the beer and mountainbiking realm are forever linked. Luckily, the Traverse Cityarea is home to both great trails and an ample amount ofbrewpubs.

For starters, Right Brain Brewery (RBB) is located onGarland Street, nestled in between Front Street and US-31 inthe Warehouse District. Right Brain is a beer bar, no kitchen,no wine or hard liquor. It’s a great place to sit down and savora fine brew by itself. They do offer a host of local pub snacksand even a few local bottled sodas. The brewery is just a shortwalk from Front Street, making it a choice place to plan whereyou would like to eat downtown. There are ample spaces forbike parking in the front of the building, which is nice if youhead in straight from the trail. RBB was built in an oldwarehouse so the interior is mildly industrial with the quirkytouch of local artwork and other pieces that give you the trulycreative feeling of being inside the right half of the brain. Forthose of you inclined to challenge your faculties whileimbibing, RBB offers board games, darts, and mini-shuffleboard. RBB is also a great place to… get your haircut?Check out the Salon Saloon attached to RBB where you canget a snip while still enjoying your suds! They also havesweet cycling jerseys for sale along with a bunch of otherbeer goodies. For a great place to enjoy Northern Michigancraft beer roll on over to RBB.

Right around the corner from Right Brain is Kilkenny’sIrish Public House. Kilkenny’s has North Peak Brews on tap.It’s located at the corner of Hall and Front Streets in the BigDaylight Candy Factory building. Kilkenny’s offers a laidback environment set in a refined industrial atmosphere; it’s


the kind of place that anyone canenjoy. This brewpub is the place tosavor artisan-quality food paired withthe perfect microbrew. Their menuand beer list is sure to satisfy anyfoodie or beer snob in the group. Youcannot go wrong with the Peak Burgerand a Diabolical IPA. Roll in for apint and some top-notch food atKilkenny’s.

If being directly downtown ismore your style, you should head overto the corner of Cass and Front Streets.Here you will find MackinawBrewing Company. This is a greatplace for a brew with a view. If yousit in the front you will be treated toa great panorama of a lively sectionof Front Street. Sitting in the back,where the atmosphere is a littledifferent, offers views of theBoardman River as it passes throughtown and a view of Grand TraverseBay. Sitting in the back with thatsplendid view is the perfect place toenjoy one of the handcrafted WestBay IPAs. All of the food on the menupairs well with the pub’s beer.

After a good ride the last thing youwant to do is eat something too heavy,I suggest trying their Plevalean Burger.It is a great light alternative to a regularburger and it’s made from cherries,how cool! The service at MackinawBrewing is second to none. Theirservers are full of personal insightsabout which menu items go well withtheir beers, which enriches theexperience tremendously at MackinawBrewing Co.

Regardless of where you end up,you won’t be sorry. All of the brewpubsoffer great food, service and suds. Theyall also offer cool pub merchandise; sodon’t forget to pick up your souvenirpint glasses, t-shirts and the obligatorygrowler to take home your favoritebrew. So hit the trails, burn somecalories, and then head into town toreplenish and enjoy the company ofyour riding buddies. Remember toenjoy responsibly.

“A nice coldbrew at the

end of the trailcan be like thecherry on topof a sundae.”


Guide to ModernSnowshoes

Gone are the days of making your ownsnowshoes out of saplings and rope, andhere to stay are the days of the

aluminum framed, synthetic deck masters ofsnow flotation. Leave those antiques hanging onthe cabin wall and start looking for a new shoewith this handy guide.

Let’s start with the anatomy of the snowshoe:

Frame: This is the tubing at the edge of theshoe; it gives it strength and supports the deck.Newer frames are made of aluminum.

Deck: The synthetic, coated nylon, or plasticplatform that actually gives you the ability to

stay on top of the snow. The rear portion of thedeck is usually referred to as the tail.

Bindings: These hold your boot to the shoe.They are usually mounted on a pivot to allow amore natural stride. The two most common area ratchet or friction style strap.

User Footwear: Because snowshoes comewith adjustable bindings they are designed towork with most winter boots or waterproof hikers.

Crampon: If you flip the shoe over you willsee some steel teeth. This is the crampon. Theygive traction on icy sections and aid in climbingand descending.

By John Yonkers

Snowshoes can easily take you many places that areusually very difficult to get to in the winter months. Theyalso provide a great platform for safe family fun withoutany learning curves. If you can walk, you can snowshoe.


Now that you arefamiliar with the parts ofthe shoe, let’s decide whatyou will be using the shoefor.

Hiking/Recreation:This is the generalsnowshoe; they areavailable at a number ofarea retailers. Most arearental shops provide arecreational shoe. Hikingshoes are ruggedlyconstructed and ready forfun right out of the box.They can take whateveryou can throw at them. Ifyou are just getting intosnowshoeing you shouldstart with a recreationalmodel because they areusually economicallypriced and will help youbuild the necessaryexperience and skillswithout getting in too deep.Hiking shoes are capableof handling the trails inMichigan and perform justas well when you areblazing your own trail asthey do on those that aregroomed. Most of the

shoes that you find will behiking or recreational style.

Expedition: Theseshoes are made to carry theheaviest loads over terrainthat has not been packed orgroomed. These aregenerally overkill for thecasual weekend hiker.You can spot an expeditionstyle shoe because it willhave a very long tail,aggressive crampons, anda wide deck. Like moreexpedition style gear,besides the features theseare also set apart in price;they are often double theprice of recreation models.If you plan on extendedsnowshoe camping trips orif you just want to makesure that you “stay afloat”when Northern Michiganhands you a load of newpowder, an expeditionstyle shoe may be right foryou.

Jogging: Trail runnersrejoice. The dumping ofsnow that NorthernMichigan receives does

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not have to put an end to your favorite backwoodshaunt. Using this style shoe will keep any trailrunner happy and in tip-top shape throughout thewinter. They are best used on a groomed or wellpacked trail as they are much smaller than theother styles of snowshoes. The jogging shoe isnot designed to carry the loads of other styleshoes, but they do deliver when you want to enjoya brisk jog at the local groomed trail withouthaving to lug the extra weight of the recreationalshoe. These also work for those who like to speedwalk or if you only plan on using groomed trails.

Check the size of the shoe. Those numbers onthe tail are not just for style, they have a definitemeaning! At the point where you have decidedon which model you want it is always smart tocheck out the tag on the shoes or a display nearby.Each shoe has a different design and thesuggested sizing chart below may not be totallyaccurate with the model that you selected.

Snowshoes are generally sized based on theuser’s weight. (Be sure to include any gear thatyou may carry in this equation)

· 100 to 160 lbs: 22 inch models· 140 to 200 lbs: 25 inch models· 200 to 250 lbs: 30 inch models· 250 and up: 36 inch models

Some manufacturers make their shoes invarying widths; this changes the length/poundrequirement drastically. That is why it is alwaysa good general rule to check the attached tag inorder to assure that you will be comfortablysitting on top of the snow and not trudgingthrough it.

I suggest that you err on the side of cautionand get one size larger than you need so that youcan carry a pack with some water.

As with all outdoor sports, there are a numberof accessories that make snowshoeing moreenjoyable. Some of the items that I recommendare trekking poles, snow/waterproof ankle gaiters,nordic-style sports style pants (regular snowpants can cause unneeded sweating), hydrationpack, backpack or lumbar bar and a good pair ofsunglasses or goggles with tinted lenses.

Snowshoes can easily take you many placesthat are usually very difficult to get to in thewinter months. They aso provide a great platformfor safe family fun without any learning curves.If you can walk, you can snowshoe.

So go pick out a pair and start praying forsnow!




13 Ways to Makethe Most of aMichigan WinterBy Leah Clark

Yes, winter. That time when some recoilinto heated homes and curse each frigidflake that falls from the sky, pulling

scarves close to their bitter necks. This articleisn’t for them (though we wish they’d give OldMan Winter a chance).

This is for a special breed of people—thosewho welcome the sight of fresh powder as aninvitation for play, find peace in the silence offallen snow, appreciate the sound of the windwhispering through frosted trees—you whoshow your infallible love of the outdoors withevery extra layer of clothing you add.

No, you are not a fair-weather frolicker.You are a Michigan winter warrior. You are ingood company here, my friend.

Many of these recreational activities willhelp you fend off cabin fever and cold-weatherblues while providing a host of health benefits.

1. Skiing or Snowboarding: If you startpraying for snow in October, this one is a given.But for those who weren’t raised on the slopes,it’s never too late to learn if you’re in goodhealth. The key is to start small and build yourconfidence. In no time, you’ll be carving thehillside with the big kids. Popular Michigan skiresorts like Boyne, Crystal Mountain, ShantyCreek and the like, offer rentals and lessons.

2. Snowshoeing: There’s only oneprerequisite to try the fastest growing wintersport in the world: Can you put one foot in frontof the other? Then you can snowshoe! Find alocal shop to fit you with a good pair to rent orbuy, and then it’s just a matter of strapping onthe shoes and setting forth.

3. Snow Biking: Talk to your bike shop todemo this fat-tired model with thick treads,wide rims and a sturdy frame, all expresslydesigned to brave the snow. This is Jack Frost’ssweet ride.

4. Sledding or Tubing: A timeless classic,people of all ages love the thrill of plummetingdown a steep hill, wondering if the jaunt willend with a face plant in the snow. And there’snothing like trudging back uphill, toting yourspeed machine, to get those lungs working.


5. Ice Skating: Outdoor skating rinks area delight for kids, romantic for couples and aproxy for rollerblading fanatics. Don’t beintimidated if you’ve never been; many placesoffer sturdy objects to cling to for support untilyou get your bearings.

6. Hiking: Take an interlude from yourbusy day and enter a monochromatic landscapeof white. The quiet hush leaves you a momentwith your thoughts, uninterrupted by peskyinsects, stifling humidity, or clingy mud typicalof other seasons. And depending on thecondition of the trail, you’ll find the exercisemore challenging from lifting your knees higherand slogging through the resistance of the snow.

7. Snowmobiling: Are motor sports moreto your liking? Climb aboard this snow beast fora peppy adventure along any one of over 6,200maintained trails across our beautiful mitten state.Visit the Upper Peninsula for the best-rated trailsin America.

8. Kayaking: No, we’re not joking. Aslong as there’s clear passage, you can still takea floating trek downstream. Imagine exploringthe riverside from this unique vantage point. Besmart and safe: do research, acquire the rightgear, and take a fellow paddler with you. Anddry-pack your camera; you’ll want to rememberthe striking view!

9. Running: Sign up for a race to keep thoselegs pumping all year long. Just do an onlinesearch, and you’ll turn up scads of runningevents across the state. You might also find alocal running club to help you train and staymotivated.

10. Horseback Riding: Bundle up, grabthe reins and let your trusty steed plod along thetrails. Don’t have a horse? Call ranches andstables in your area.

11. EcoTrek: West Michigan-basedEcoTrek Fitness takes your gym workout to anoutdoor setting by fusing cardio, strengthtraining and flexibility in a 75-minute workout,regardless of weather. If there isn’t one near you,take a cue and repurpose your indoor fitnessroutine to the great outdoors.

12. Picture Tour: Pack a camera bag, getoutside and get snapping. This time of yearbrings a new perspective, and you may besurprised at the beauty that awaits you.

13. Just Play! Tap into your inner child—build a snowman or fort, make snow angels, starta snowball fight (hey, no headshots!). With orwithout kids of your own, nothing beats childlikeplay when you have good packing snow at yourfeet.

This winter, watch your energy take theshape of happy tracks in the snow. It’s the onlyseason that has a way of making the fires feelcozier, the hot cocoa taste sweeter and thebedcovers more inviting.

And, your newfound zest might even draw afriend out of hibernation to join you next time.


Head U.P. for the Michigan Ice Festival

By Erin Crowell

I swing the axe over my head, connecting with the icethat sends shards of snow and ice into my face. Satisfiedwith the placement, I hoist myself farther up the frozen

waterfall and repeatedly kick the ice with my crampons asif it owes me money.

“You’ve got a little notch to your right!” yells JohnNguyen, my belayer who stands several feet below me.

It’s Feb. 5, 2011—the day before the Super Bowl—andI’m ice climbing in the Upper Peninsula. Held the firstweekend in February, the annual Michigan Ice Festivalinvites beginners and professionals, children and adults, theuncertain and the fearless, to play on Munising’s frozenplayground.

ICE FEST 2012

“Pictured Rocks has one of the largest concentrations ofice in the country, let alone the Midwest,” says BillThompson, Michigan Ice Fest organizer and co-owner of theU.P. adventure sports retailer Down Wind Sports.

Seventeen frozen waterfalls, a curtain of ice along thecliffs of South Bay and trickles of suspended water oversandstone ledges make up the climbing area, come winter.They contain names like Giddy Up, No Boundaries, SweetMother Moses, Dairyland and The Dryer Hose, a waterfallthat “stands” 70-feet tall.

The ice climbing season here typically lasts fromDecember through March, sometimes April, according toThompson; and despite an unseasonably mild winter, ice isstill forming in the U.P. and the 2012 event is still a go.

Happening Feb. 2-5, climbers both beginner andadvanced can demo top-of-the-line equipment for a nominalfee of $20 per day; however, plan to wake up early becauseparticipants start forming a line as early as 6 a.m.

Not a morning person? Sign up for one of severalclasses, including Intro to Ice Climbing, Intro to Leading onIce and others. While the fee is $110, students get prioritypick of equipment, entry into the weekend’s eveningpresentations/drawings and instruction by top ice climbingprofessionals.

Last year, my Women’s Intro to Climbing instructorwas Majka Burhardt of Colorado, a writer and professionalclimber/guide whose work has appeared in Outside andClimbing magazines.

She’s also been around death – a lot.

“When I was twenty, my fiancé’s best friend was killedin an avalanche. I was new to climbing, and ever since then,climbing was always complicated by loss — or, at least, thethreat of loss. And then, horrified, I saw it play out in all ofthose ways for others. I have lived on both sides of this sincethat moment thirteen years ago,” Burhardt wrote in a blogfor Climbing magazine entitled “Whispering into a Roar”.

As it is in rock climbing, safety is continually stressedin ice climbing; and Burhardt made us plenty aware of it.

“It’s 1 p.m. in the afternoon,” she announced at one point,about halfway through the lesson. “What happens when it’sthis late in the day?”

“You get tired,” one woman responded.“You get lazy,” I added.“Exactly,” Burhardt confirmed.

We double-checked everything – our knots, our gear. Ifwe used the bathroom, someone checked our harness tomake sure it was back on correctly.

“If something happens to you, it’s my ass,” she addedjokingly, yet there’s a touch of firmness in her voice. It maynot be Everest, but Burhardt isn’t stupid.

Although I’ve never been scared of heights, the way iceclimbing feels in comparison to scaling rock is very different,and therefore pretty scary.

While rock climbing involves balancing like a ballerinawith toes pointed downward, ice climbing involvescrampons (the claw-like attachments on your boots) thathold the front of your toes to the ice, keeping the soles ofyour feet parallel to the ground.

Climbers attempt “The Dryer Hose,” a 70-ft frozen waterfall.

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This lost sense of stability—feeling like I could teeterbackwards at any moment—had me clinging to the ice likea leach, my arms holding the majority of my body weight(which is a big NO in the climbing world, both rock and ice).

My biggest challenge was learning to trust my feet, andthe instruction and encouragement I received from Burhardtthat day proved invaluable.

The rest of climbing ice involves alternately swingingtwo axes over your head in a sweeping, yet purposeful,motion. Sometimes it takes several swings before the tool’steeth find just the right grip, making the process tough onyour shoulders…and your patience.

When you do find that solid thunk of placement, itbecomes almost addicting; and the only direction you wantto go is higher.

swapping stories, drinking beer, sharing laughs. Folks camefrom as far as Ohio, Wisconsin, Colorado and California toMichigan Ice Fest.

“The first year we organized it, we only had 40 people,”Thompson says. “Today, we have a whole mix of people,from old guys to college students. Our youngest participantwas 10-years-old.”

Jim Cantore of the Weather Channel even made thetrek out, filming for his “Cantore Stories,” which focusedon the ice festival along with other Pictured Rocks NationalLakeshore winter amenities.

If you miss the Michigan Ice Fest for 2012, you canalways rent equipment throughout the winter via DownwindSports, located in Marquette. Rental is $55 for boots,crampons and axes. You can rent equipment for an entireweekend for $100.

Upon returning to Sydney’s each night, therestaurant/bar that acted as home base for Ice Fest, we weretreated to an evening of presentations, which includedBurhardt, Steven House and a handful of sponsored athletes.

The presentations are enough to make you pass off thesub-100-foot climbs you just did and tackle the peaks ofNepal, Africa and the Swiss Alps.

There were easily a couple hundred of the 500 festivalattendees crammed into that small, upstairs room –

Jim Cantore of the Weather Channel (pictured here with Erin Crowell) featured theMichigan Ice Festival as part of his “Cantore Stories” segment, which aired Fall 2011.

PHOTO (background) Shannon Billau. Joel Billau repelsdown a sheet of ice, located in the Pictured Rocks NationalLakeshore.

PHOTO (right) Joel Billau. A stretch of frozen water along the sandstoneledges in Munising provides plenty of ice climbing.


For the first time, we’vecompiled the best of thebest in Northern

Michigan’s wheel-related world.From racers and teams to eventsand organizations, here’s our listof the best of 2011, and what youshould look for in 2012. Theresults were carefully consideredand weighed for two months,subjected to intense scrutiny andanalysis, and then compiled in thestrictest secrecy on an encryptedcomputing system before beingannounced.

Rider of the Year: JordenWakeley, Einstein Racing.Before taking 13th place in theIceman, Wakeley already enjoyedan amazing season. The Graylingnative took second at the CrybabyClassic (on a singlespeed), sixthat the most stacked Peak2PeakMountain Bike Classic ever, and

third place at the Wilderness 101,among other great resultsthroughout the season. Jordengrew from a strong rider to adominant one, racing against thebest riders in the state every weekwith a massive target on his back.Riding against the likes of AlexVanias and Mike Anderson incross country races and againstGerry Pflug in the Ultra-Endurance events, Jordendisplayed the ability to go veryfast for a very long time, and didso throughout the year. Until thelast few races of the year, he racedXC races with a just one gear andstill made the podium, evenagainst fast riders with a fullcompliment of shifting options.For such a young rider, the sky isthe limit and he has fans all overthe area. He has become NorthernMichigan’s biggest cycling talentin memory, and is matched insuccess against Pros by perhapsJeff Craven (City Bike Shop) andteammate Johanna Schmidt. Hehas already announced his returnto the Traverse City-based super-squad, Einstein Racing, and isbusy circling races for 2012.

Runner Up: Jeff Craven, City BikeShop

Team of the Year: EinsteinRacing. Ron Sanborn. JordenWakeley. Ty and Johanna Schmidt.Jason Whittaker. Jason Lowetz.And more. When Einstein wasformed last winter, they took withthem the bulk of the long-established Hagerty Cycling team.They also immediately ignited oneof the most intense cycling rivalsoutside the ProTour. The Boys inBlack took on the Blue Train inevery meaningful bike race of the2011 season, starting with theBarry-Roubaix and facing offnearly every week until theIceman Cometh in November. Attimes, it seemed almost as if thebattle between the two squads wasthe real motivation for victory,and wins or podium placesseemed to come just as a result.In particular, the almost weeklyduel between Einstein’s RonSanborn and Hagerty’s Steve

The First Annual GTMTBA AwardsCelebrating The Best Bike People and Things In Northern Michigan

By Cody Sovis


Andriese in the singlespeeddivision became the mostentertaining battle at everymountain bike race. The two menare so evenly match that the raceoften became a knockdown, drag-out brawl on the singletrack ofraces like Peak2Peak and theCrybaby Classic. The twoconsistently stormed the podium,swapping first and second placesevery few weeks.

Hagerty registered morepodiums on the season, but alsohad more riders and a larger teamto start with. In fact, no team inthe state had as many podiums byas many different riders,including outstanding rides fromTim Jenema, Sue Vigland, DanHofstra, Lars Welton and MikeOkma. Einstein had more winswith fewer riders, takingadvantage of outstanding seasonsfrom Wakely, Whittaker and theSchmidts. Chalk up Year One forEinstein, but Hagerty will be backeven stronger in 2012. This isgoing to be a great rivalry formany years to come.

Runner Up: Hagerty Cycling

Supporting Rider of theYear: Dan Hofstra, HagertyCycling. Whenever Dan Hofstra

comes up as a Supporting Rider,you know you’ve had a good year.After riding with the full supportof his Hagerty teammates for afew years, Dan volunteered tohelp others gain some glory forthemselves. His Master’s teamwas reshaped with Dan in chargeof getting in the break, chasingdown attacks that didn’t suitHagerty and trying to get hissquad in position to win. Rivalteams had such a hard timechasing down Dan, however, thathe still ended up with someoutstanding results, in spite of hiswork for others.

Runner Up: Mike Okma, HagertyCycling

Surprise Rider of the Year:Melissa Ryba, Hagerty Cycling.

In the spring, Melissa Ryba wasriding like a first year racer, butwith lots of power and speed. OnTuesday Night Rides, Ryba wasstruggling to cling to the B group,fading near the end of the ride andpulling into the parking lotthoroughly wiped. Steadily,Melissa improved, especiallyclimbing the short, steep hills ofthe peninsula. By July, Melissawas one of the top riders in the Bgroup and was flirting with riding

with the A’s, and became one ofthe leaders in the fastest group onthe Cherry Capital Cycling Club’sMonday Night Ride. The resultssoon followed the improvementsin form, including a second placein the Cherry-Roubaix Criteriumand a sixth place the next day atthe State Championship RoadRace. Off-road, she took secondat Peak2Peak and third in her agegroup at the Iceman Cometh. Norider in the state improved asmuch in 2011, and Hagerty has tobe excited about Ryba’s 2012season.

Runner Up: Keith Conway

Best Race Event: CrybabyClassic, Nub’s Nob, HarborSprings, Michigan. If there werea few bumps in the race’s firstedition in 2010, the race wassmooth sailing in 2011. Afterlistening to racer feedback, raceorganizer Tom Behan reshapedthe event to make one of the mostprofessionally run races in thestate, now on par with the Icemanand featuring a much toughercourse. They included a fewsections of tough, tight and slicksingletrack and included the long,painful climbs that made theCrybaby one of the mostanticipated races of the year. A

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well-run registration site, greatphotos, an incredible course andwell-run events make this the toprace of the 2012 season. Get it onyour calendar right away.

Runner Up: Mud, Sweat andBeers, Mt. Holiday, Traverse City,Michigan.

Cycling-Friendly Businessof the Year: Higher GroundsTrading Co. You’ll never go pastthe Higher Grounds coffee barwithout seeing a few bikes in therack outside the door. Located onRed Drive in the Commons,Higher Grounds is at the base ofthe numerous trails behind theOld State Hospital and just a fewminutes from downtown. OwnerChris Treter is committed to fairtrade and environmentallyresponsible products and businesspractices, so being bike friendlyis a large part of the company’splans. It even makes its localdeliveries, sometimes up to 500pounds of coffee, using a bike anda trailer, and the strong legs of the

“Delivery Girl”, Ruth.

Runner Up: Old Town Coffee,Union Street, Traverse City,Michigan.

Cycling Organization of theYear: Traverse Area Recreationand Transportation Trails.Traverse City’s TART Trails isworking to make NorthernMichigan linked together by anetwork of safe, scenic andenjoyable paved pathways. Thisyear, TART Trails announced itwould finish paving the LeelanauTrail all the way from TraverseCity’s network to Suttons Bay.Now, walkers, runners andcyclists can safely travel from

Suttons Bay to Three Mile Roadoff Traverse City’s East Bay Arm.

In addition to its trails, TARTTrails’ Smart Commute Week hasslowly become an area tradition,encouraging residents to park thecar and use alternative means oftravel for a week in June, and tokeep it up all year round. It alsoputs on the Tour de TART, a funcelebration of the trails, and theLeelanau Harvest Tour, anothernon-competitive event that toursthe beautiful Leelanau Peninsula.

Racer I Would Be TerrifiedTo Have Chasing Me DownWith One Kilometer To Go:Tim Jenema, Hagerty Cycling.While the Rider of the Year awardis rather prestigious, this one isalso important. As a rider who isfrequently caught by anyone andeveryone, I’ve learned there aresome riders you really do notwant on the front of the pelotonas they charge up to your wheel.Tim Jenema is a terrifying man.On the bike, he looks to be about7’12” and his legs look likesycamores in motion. He’s gotmore power than a Ferrari and iswilling to pull on the road, andchase off of it. No rider hasconsistently caught and passed mein mountain bike races, and noone has made more of a point of

urging me on, even while leavingme in the dust. Tim Jenema, youare the scariest bike racer inNorthern Michigan.

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In the world of outdoor action sportsyou need gear that is specialized andtailored to the sport and conditions.

But, wouldn’t it be nice if there weresomething that worked well in varyingconditions, performed multiple servicesand was also usable for more than oneactivity? That is the case for theredesigned Rogue from Camelbak.Though it is billed as a biking bag, thecomponents and features of thishydration pack allow it to perform wellin multiple sports.

The Rogue offers 70 ounces (2 liters)of water supply and 3.28 liters of storagecapacity. The older style reservoir has

been redesigned and replaced byCamelbak’s Antidote reservoir. Unlikemost hydration packs where the waterpouch is just a plastic tube where thewater pools at the bottom, creating abulge that often robs packs of theiraccessory carrying capacity, the AntidoteSystem (which comes in all of the newCamelbak models) has a baffle insertedlaterally in order to give the reservoir alower profile. This allows the user fullaccess and storage capacity for the restof the pack.

The bite valve includes the “ErgoHydroLock” lever so that your watersupply does not dribble down the frontof your jersey while you are boundingdown the trail.

While the tag touts that the pack wasdesigned to carry a multi-tool, spare tube,pump, wallet and your keys, if packedcorrectly, you can also fit a point-and-shoot digital camera, energy gels or bars,spare gloves and a phone. The adjustablemesh pouch cinches down most largeitems that won’t fit in either of the twozippered pouches.

I have always had a tough timedrying my reservoirs out after use.However, with the Antidote System,Camelbak has made this problem a thing

of the past. They put folding arms onboth sides of the wide opening mouththat hold the pouch to allow airflow sothat the unit dries thoroughly.

The most convenient aspect of thereservoir is the ease of filling. On anolder model Camelbak, you used to haveto carefully fill the unit and then, evenmore carefully, try to screw the cap onwithout spilling your newly filled bladder.The new design offers a honeycomb-stylehandle for you to grip to ensure you getthe maximum fill without losing anywater when closing it up.

The Rogue is made to keep the ridercomfortable from its air channel on theback panel to the “Air Mesh” straps onthe harness. There is one minor downsideto this pack; it does not have a waist strap.This can cause issues when you are goingover rough terrain or during downhillsessions. If this is a big enough problemyou can always fit a waist strap onyourself. When the pack started to bobblearound a little I simply cinched up theshoulder straps and had no more issues.

This simple pack has all of thetechnical features and space toaccommodate you on an afternoon ride.It would also work well for light hiking,cross-country skiing, snowshoeing androad biking.

Pros: more than enough space, easyfill reservoir, great bite valve, cool colors,price (as low as $43 on Amazon).Con: lack of waist strap.

Rating 4.5 out of 5 Sprockets.

Camelbak Rogue:It’s All About the Necessities

By John Yonkers


February 11

36th Annual NorthAmerican VASA, TimberRidge, Traverse City

February 12

Gran Travers’, TimberRidge, Traverse City

February 17

Cherry Capital WinterWow!Fest, DowntownTraverse City

March 10

Boyne Highlands Brew-Ski Festival, HarborSprings

May 5

Mud, Sweat & Beers FatTire Fest, Mt. Holiday,Traverse City

May 19

Annual Zoo-de-Mackinac Bike Tour,Harbor Springs

May 19

1st Annual Arcadian Grit& Gravel Mountain BikeRace, Arcadia

What to do. Where to go.

For more event information, visitwww.gtmtba.com/events

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Runaway HenShowshoe Scamper,Brengman BrothersWinery, Traverse City

http://www.gtmtba.com/events


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Now that the season is over it's time todeal with the injuries that have beenfrustrating us all season. A common

injury among both bikers and runners is plantarfasciitis. The plantar fascia is located on thebottom of the foot. It travels from the medial heelalong the arch and inserts into the toes. Theplantar fascia functions on the concept of thewindlass mechanism. When we push off our toesthe plantar fascia tightens to support the medialarch. Plantar fasciitis is caused by overuse orpoor foot mechanics causing tearing andinflammation of the plantar fascia.

A symptom of plantar fasciitis is heelpain that is usually worse in the morning. It isalso provoked during or after sports activity.Plantar fasciitis is secondary to overstretchingof the fascia. Someone who has faultybiomechanics such as pronation of the foot, aremore susceptible. Pronation is an abnormalrolling inward of the foot. Achilles tendon

tightness can also contribute to the problem. Itcauses compensatory motion of the foot puttinga stretch on the plantar fascia.

Try some basic treatment techniques tocure plantar fasciitis. These include: icing,stretching your calf 3-5 times per day, reducingyour training, massaging your heel/arch andtrying an over the counter insert.

In my practice as a physical therapist, Ievaluate each patient’s foot mechanics, shoewear and training program. The goal is to supportthe foot so that the plantar fascia can heal. I canuse other modalities to speed up the healingprocess; these include taping, orthotics,iontophoresis, ultrasound and soft tissue work.

If these conservative methods don't work youmay need to consult your physician.

Overcoming Plantar FasciitisBy Cindy Diver, Physical Therapist

PHOTO: plantar-fasciitis.org

http://www.gtmtba.com/events


It is a rare Northern Michigan winterthat, in mid-January, there's only abit of snow outside. It has been

unseasonably mild and cyclists havebeen able to put in a few more milesthan in most winters. Try as we mightto simply enjoy it, these temperatureswill dive below thirty degrees, and wewill have to undergo the inevitableprocess of indoor training. You’re goingto have to do it at some point. You’ll gointo your garage/basement/torturechamber and hook up the trainer, or dustoff your old rollers. You will unhookyour rear brake and settle in to pedal forhours and not move a single millimeterfrom now until March. And the worstpart is the painfully, cruelly slow waytime will go by.

You’ve probably tried watching TVshows or movies while you pedalindoors, but even those get a bit boring.In addition, you aren’t getting as muchout of your workout. There are a fewcycling specific video series out there,but “The Sufferfest” is different. Insteadof repetitive, uninspired intervalworkouts, you are out ‘racing’ the bestcyclists in the world. You’ll faceAlberto Contador, Andy Schleck,Robert Gesink and many others, andthat’s just one video.

It is not a fun, clean, encouragingvideo series. The video will taunt youand it will belittle you like a gradeschool bully. “The Sufferfest” works invarying intervals by showing real racefootage from real UCI coverage, and the

intervals are reactions to the events onthe screen. It gives you both audio andvisual cues, but the action on the screentips you off. Andy Schleck attacks inthe Paris-Nice? Guess what; you’regoing with him. The effect is anamazing motivational lift, and you’llfind yourself digging to stay with thescrawny climbers or the big rouleurs onthe time trials.

“The Sufferfest” library hasexpanded to nine different videos, eachwith its own workout and theme. Forinstance, The Hunted is a workout basedaround a twenty minute solo attack,completed with both a warm-up, someintervals to breakaway, and some finalexcursions that take you to the line.Maybe the hardest video is Fight Club.It’s way harder than you’d ever guessfrom the description. While the othervideos tell you what is coming up, FightClub is a series of laps at the 2009

The Sufferfest: The IndoorTraining You’ll Love To Hate

By Cody SovisR

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There are a few cyclingspecific video series outthere, but “The Sufferfest”is different. Instead ofrepetitive, uninspiredinterval workouts, youare out ‘racing’ the bestcyclists in the world.


World Championships. There are countless attacks,and you respond to every single one, finally chasingdown Cadel Evans on the final lap and going forthe win. The ‘breaks’ of that video, I’ll add, are timetrial efforts. That is to say, there are no real breaks.

The newest video is Hell Hath No Fury, whichis the only workout video featuring the world’s topwomen, including Evelyn Stevens and MarianneVos. This is the long-awaited 2x20:00 workout, thevery video “The Sufferfest” tried to avoid making.However, they made it interesting with some greatrace footage and constantly improving production.From video to video, each installment has steadilyimproved, both in structure and in transition. Eachvideo now has a real story to it, and you are reallyfooled into believing this race may decide yourfuture with the fictitious Sufferlandrian squad.

One negative is the music. If you don’t likedance or house music, you’re going to have get usedto it. Every soundtrack for each video is primarilydance music. My dad tried the video and said itsounded like the music was scrambled, not knowingthat was how it was meant to sound. I personallydon’t mind it at all, and even looked up a few of thetracks to buy. If you don’t like that genre, it maytake awhile to stop the ringing in your ears, andusing your own music from a stereo or anotherexternal will make it impossible to hear the audiocues. You could probably survive without them, butthe gunshot that signals attacks is very helpful onvideos like Fight Club and Angels.

The videos are available for download on theirwebsite (www.thesufferfest.com), and they are veryeasy to put on your iPod. If you use an Androiddevice, you will probably have to use an applicationlike DoubleTwist to get it to work, but most alreadyuse a similar program. While $11.99 may seem abit steep for a video file, the workouts are excitingenough to be done numerous times before you needa change. For example, I used the same three videosall last winter and never got bored with them. Thisyear, I’m adding a few more, just to diversify.

These are very hard workout videos. If you dothem right, you will suffer. You will have anextremely hard time standing afterwards. But, you’llbe in great shape by the time spring comes around,and miles ahead of those who sat and quietly spunwhile watching Dexter all winter. I’d recommendThe Hunted and Angels, but don’t blame me if youfind yourself bent over the handlebars crying. Theseare going to test you, and if they don’t, you aren’tgoing hard enough.

Rating 3.5 out of 5 Sprockets.

PHOTO: thesufferfest.com


The VASA: What’sNew This Year

By Kandace Chapple

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The VASA is just around thecorner! Anyone who lives,breathes or visits Traverse City

has heard of the oldest Nordic ski racein Michigan, but this year’s 36th annualevent, held Feb. 10-12 at Timber RidgeResort, will offer all kinds of newgoodies!

The Big Time

Most exciting is that the VASA isreceiving national attention as itwelcomes a slew of elite skiers fromacross the country to join the mightylocal ranks. For the first time in itshistory, the VASA has been chosen tohost the American Cross-Country SkiAssociation’s Masters NationalChampionship.

“The VASA Board of Directors hasbeen anxiously awaiting this event,”said Lisa Taylor, VASA Race Director.

“We look forward to sharing the worldclass Vasa Pathway trails, and the cozyconfines of the Timber Ridge Lodge &Resort.”

Race officials expect nearly 1,000skiers, representing almost 20 states.Preparation for the National Mastershas been two years in the making. Raceofficials owe thanks to local skisupporters who have been busy withfrequent trail maintenance andupgrades through work bees in the PereMarquette Forest and the Vasa Pathway.

The Young

New this year for the snow-savvykids, tweens and teens, is the additionof the Great Lakes Youth Ski Festival.These youth races will replace theformer Jr. VASA races and will serveas the United States Ski Association’sJunior Olympic qualifier.

“This year’s North American VASAweekend will not only showcase thebest age group skiers in the countryvying for a spot on the NationalMasters Team, it will also be even moreof a fun filled family event with racesand programs for all ages,” said PeteLaPlaca, VASA Board President.

Race officialsexpect nearly1,000 skiers,representing

almost 20states

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Age appropriate race distances are offered to agegroup skiers including: 5 and under, 6-7, 8-9, 10-11,12-13, and 14-19. Supporters hope that the youthfestival will become a feeder program for juniornordic ski racing in the area.

“The US Ski Association has encouraged us tohold an event for our youngest skiers; pre-kindergarten through junior high,” said Eli Brown,VASA board member. Held on Saturday andSunday during VASA weekend, the festival willfeature races, obstacle courses, relays and otherjunior-sized activities.

The Trail

LaPlaca said they have made a number of courseimprovements over the summer and fall includingwidening parts of the trail system, removing pinchpoints and improving passing zones. What does thatmean? It means, game on.

The Start

If you’ve never been to the start of a VASA race,you’ve gotta see it. There’s not much that cancompare to the explosion of so many skiers takingoff at once. But even better is the exquisite contrastof their sleek bodies and stick-straight lines throughthe disarray of snow-tipped trees. It’s a sight of bothgrace and chaos. This year, the start area is 20%wider to allow for cleaner, safer starts with animproved sound system for the fans.

The Short Stuff

Never fear. If you aren’t up for the bigger dogsof the VASA, the 27K and 50K races, you can takea stab at the 12K, with an average finish time of anhour or two. This year the 12K race has been movedto the afternoon to minimize congestion from thewaves in the 27K and 50K races on Saturdaymorning.

In all, the VASA weekend includes two fulldays of racing with the Saturday 1-6K junior races,and the original 12K, 27K, 50K freestyle and classicraces, and the Sunday Gran Travers eventsincluding 1-6K junior races, and 6K and 16K classicraces.

And don’t forget the following Sunday featuresthe Healthy Heart Benefit Tour on February 19th,also at Timber Ridge. This event will be an untimed6-16K tour for cross-country skiers as well assnowshoers. The tour will benefit the MunsonWomen’s Heart Health Fund. Participants will havethe option to have their “passport” checked at avariety of stops where they can have healthscreening tests conducted by medical personnel.

For more information for registering,volunteering or participating in any of the events,please go to the VASA website at www.vasa.org.

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Winter running can be a very enjoyableexperience. As you put on your finallayer of clothing, you might think about

the conditions that you face outside. Usuallywithin 5-10 minutes of running you get into yourrhythm and begin to feel good.

I believe there is a positive side to running inweather adversity; we become tougher! However,treadmill running can be beneficial in developingyour fitness and technique. If you plan oncompeting this Spring, each workout has to havea purpose. That purpose will help you decideweather to run inside or outside.

You can improve your running technique andcadence while on a treadmill. The first thing totest is your running cadence. This is easier on thetreadmill because you can count your strides perminute. Elite runners stride 90 steps per foot/min..You can test your cadence by counting how manytimes your right foot comes forward in one minute.The problem with a slower cadence is the sloweryou take steps causing more air time. Your footwill hit the ground harder; this can result in injuries.Running on the treadmill helps you learn to keepa steady cadence with a variable pace.

Most sports incorporate drills into their programto improve efficiency and technique. You canfollow some basic drills to improve your stride.

1. Knee Lifts: Run with high knees 20-30 sec.Keep good alignment in your knees. Knees shouldcome straight forward.

2. Butt Kickers: Kick your butt. If this isdifficult, you might have weak hamstrings and/ortight quadriceps. Keep working on it! 20-30 sec.

3. Skipping: Works on your turnover. 20-30sec.

4. Posture: You should try to have a slightforward lean of your trunk from your head to thesacrum.

Interval training on the treadmill allows you tofollow a workout and know your exact pace anddegree of elevation. A relatively flat road outsideis approximately 1 degree of elevation on thetreadmill. Two of my favorite interval trainingsessions on a treadmill are:

1. Tempo Runs: 20 min. or 1 mile strongsteady pace @ 1/2 marathon pace. Repeat 1-2 times

2. Short interval @ 5k pace. If you run aninterval for 2 min. you get 2 min. rest. Repeat 5times

Combining both indoor and outdoor runningcan improve your fitness this Winter. You haveto decide the purpose of each workout to achieveyour goals. So, don your running shoes and enjoyyour workout.

Improve YourWinter Running

by Cindy Diver

http://www.vasa.org

http://www.vasa.org


The LongWinter

Training Season:A Short Guide ToOff-Season Survival

By Cody Sovis


It’s here. You know the coldness looms overeach and every day, stretching from nowuntil May. It’s winter in Northern Michigan,

and there is no escaping it short of an airplaneticket. Athletes of all disciplines and sports thatthrive in the MidUpper Mitt’s gorgeous summersalso have to learn how to train and train well inthe long, dark winter season. In order to staycompetitive in the spring, and to stay happy in afew feet of snow, here are a few tips on thrivingfrom December to April.

Gear - You don’t have to drop a few hundreddollars on cold weather gear in order to exerciseoutside. It is surprising how inexpensive a pairof running pants and a sweatshirt can be whenyou know where to shop, and the secret is to shopsmart. Go to Goodwill or other non-profits inyour area for a few sweatshirts, some sweatpantsand some t-shirts for underneath. You may notwin a fashion show (though who knows, you stillmight) but you’re only going to be sweating inthat stuff anyway, so why spend more than youneed to?

Cold Weather Cycling - If it is thirty-fivedegrees outside with a ten mile per hour wind,the wind-chill brings that temperature down toa nippy twenty-seven. If you’re riding a bike,bump that wind chill factor down even further ifyou average twenty miles per hour. That bringsthe temperature down to just twenty-two degrees.At that temp, you’d lose feeling in exposed skinin just a few minutes, and run the risk of frostbitebefore you even had the chance to work up asweat. Even with the right gear, sometimes it issafer to take the bike inside and use a trainer, andsave the outdoor rides for when the temperatureis still above forty degrees.

The Pain Cave - Everyone needs one,especially cyclists. Whether it is in yourbasement, in your garage or in your living room,try to dedicate just a few square feet to your bikeand trainer. Throw up a motivational poster, puta mirror out front so you can monitor your formand watch yourself suffer; just make it your areato put in your off-season work. Watch a TV showor a movie while you ride, but always keep it fun

and always keep it fresh. Training videos, likethe Sufferfest, serve as a great way to motivateyourself and keep your efforts honest. Justalways remember to put your bike on the trainercorrectly to minimize potential damage to bothyour bike and the trainer itself. Some of thegreatest cyclists to ever live have embarrassedthemselves falling off incorrectly set-up trainers,and of course I’m talking about myself.

Mix It Up - Remember, it is the off-season.Runners and cyclists that don’t do active winteractivities have a great opportunity to check outaerobic sports like snowshoeing and cross-country skiing. In December, there’s a lot lessanxiety about starting base work or getting in theperfect amount of training time. Join a recreationleague basketball team, a soccer team, or cross-train in other sports. Set goals to achieve forthose events, and have as much fun as possible.You’ll have more than enough time to worryabout fitness by the time February rolls around,so reduce the stress by enjoying a new activityon the side.

Relax - If you’re a serious athlete, youdevote a lot of time and energy to your sport overthe spring, summer and fall seasons, and thatprobably means you spend less time with friendsand family than you would like. This is the timeto go on a trip with your family, visit with friendsyou haven’t seen, or if you really can’t findanything else to do, finally go see your in-laws.Enjoy some time with friends, and most of all,just devote some time to relaxing. Unless you’regetting paid, your running, cycling or othersummer activity is a just a hobby, no matter howmuch you love it. Take time to appreciate otheraspects of your life before you turn yourattention back to that first road race or the earlymarathon.

Enjoy the winter months with friends andfamily, and go ahead and have a piece of pie.Enjoy it all, because the preseason training isonly a few months away, waiting to knock thatwinter insulation around your stomach right off.


Keep Your Dog Sane through theWinter MonthsBy Leah Clark

When the weather smiles upon us, weusually need little reason to ventureoutside. But as the snow falls and the

daylight hours dwindle, we find ourselves nestledin our homes, staring back at the forlorn browneyes of our restless companions.

It doesn’t take a dog whisperer to know itwon’t take long before the pacing begins. Backand forth, click-click-click on hard floors. Toysare gnawed more voraciously. You can hardly hearthe evening news over the desperate squeaks of Mr.Squirrel. Moments later, that drool-covered toy isshoved insistently into your lap. You think, “ButI just threw it 27 times! Aren’t you tired yet?”

And, the lack of exercise can give rise to badbehavior: barking, begging, digging, neurotic tail

chasing. That’s when you know—it’s time to getmy buddy outside. But, what to do? Where to go?

First, stop talking to yourself, put the laserpointer down, get off the couch and consider this:

You can still go for a walk. It sounds simpleenough, but it’s just as easy to get discouragedlooking outside on a winter’s day. It looks coldout there. Maybe it’s icy. Before long, you’veprepared a mental list of excuses to stay inside,making the task more daunting than it really is.But in reality, you only need proper footwear andadequate dress to stay warm, dry and comfortable.And, if you go for a hike, you might encounterother dog owners, many who’d love a chance tolet the dogs play. Check out these top NorthernMichigan trails: Brown Bridge, Hickory Meadows,TART Trails, Boardman Lake and Grand Traverse


Commons Trails. Rememberto be a responsible dog ownerand clean up waste and forFido’s sake, be careful to stayaway from snowmobile trailsand obey all DNR postedsigns.

Visit a dog park forhours of off-leash exercise.This is especially good forlarge, high-energy breeds thatneed to run and stretch theirlegs. No longer restricted toyour pace, your pup will turnit loose and awaken his innerpack animal. Don’t have onenearby? Consider the nextalternative.

Find a fenced-inbaseball diamond. Thefence keeps your poochwithin eyesight, so he can run,fetch and frolic to his heart’scontent. Perhaps schedule adoggie date with a friend, soyou and your dog each havea companion of your ownspecies. Just remember toclean up waste. Otherwise,little leaguers might find poopatties after the snow melts.

Invite the neighborhoodkids to play with your dog.When children and pets play,the energy is enough to causea small cosmic boom in yourbackyard. Imagine your dogbounding around the littleones, basking in children’sattention and excitement.(Okay, this is crazy talk ifyour dog is a close relative ofCujo.) To be safe, get theparents’ consent, and keep awatchful eye to make sureeveryone’s playing nice!

Consider doggie daycare.If you forego the after-workwalks on account of the earlydarkness, consider enrollingFido in pet “daycare”. Lookfor a spacious dog run,supervised socialization withfellow canines, and astringent vaccination policyto confirm it will further yourdog’s health and happinessinstead of creating stress andanxiety. You’ll likely find afurry lump asleep at your feetbefore dinner.

Take up skijoring. Ski-what, you say? Skijoring:where cross-country skiingmeets dog sledding. Strapyourself into ski boots andyour dog into the harness, andpush off. To see the sport inaction, check out theGTMTBA Facebook Page towatch the video.

So the next time you’recaught in a no-win staringcontest with your dog,remember you still haveoptions for a tail-wagginggood time.


The Noquemanon WorldChampionship snow bike racewas held in Marquette, Michigan

on January 29, in conjunction with theNoquemanon ski marathon. Despitethis being the inaugural year for thesnow bike championships, there wasstrong competition in both the men’sand women’s field.

Over 70 snow bike racers lined upfor the mass start, ready to race in18-degree temps and 6 inches of snow.Several crashes near the beginning ofthe race proved that winning the snowbike world championship title wasgoing to be anything but easy.

The first part of the race followedthe Bagwaji/Adventure loop of theNoquemanon Trail network. Linedwith snow-covered pines this sectionresembled a winter wonderland of sorts.However it was also the mostchallenging part of the course. Notonly was the trail not groomed, it wasalso extremely hilly. The deep, softsnow made pedaling difficult andforced all of the racers off their bikesmany times. Almost everyone resortedto running and walking the hills in theearly miles of the race. The downhillswere easier to ride, but also provideda challenge of their own. There weremore then a few wipeouts in theslippery conditions. Luckily one of the

Noquemanon World ChampionshipSnow Bike 25K race report

By Danielle Musto


benefits of snow biking is that crashingon snow is a lot softer then solidground!

In the men’s race Tyler Gauthier(Culvers Racing) of Ishpeming,Michigan was able to overcome a lessthen stellar start to claim the worldchampionship title and official courserecord. After getting stuck in a snowrut at the beginning of the race, theprofessional mountain bike racer wasforced to chase down two men in frontof him. Once he bridged up to theleaders he quickly realized that makinghis own tracks on the ungroomed trailwas easier then riding in someoneelse’s. After dropping his competitorsTyler time trialed the rest of the coursealone. Gauthier crossed the finish linein 1st place with a time of 1:13:34.Evan Simula of Marquette Michiganfinished in 2nd place with a time of1:18:40. Tyler Jenema, also fromMarquette, rounded out the podiumwith a time of 1:19:20.

In the women’s race Danielle Musto(Salsa Cycles/Twin Six) of GrandRapids, Michigan was able to take thelead in the first mile of the race.Though the rough trail conditions in theearly parts of the race forced Musto offof her bike repeatedly, she was able tomake up time in the second half. Mustocrossed the finish line in first placewith a time of 1:39:56.

Behind Musto was perhaps the mostcompetitive battle of the day. CooperDendel and Nicole Alexander, bothfrom Marquette, found themselvesracing side by side for second place.Cooper Dendel was able to pull aheadto finish in 2nd place with a time of1:55:46, while Nicole Alexanderfinished in 3rd place less then fourminutes behind.

Overall the snow bike worldchampionships were a great successand plans are already in the works fornext year. At the awards ceremonypromoters mentioned that the entirecourse would be groomed next yearand racers are hoping that the snowbike race will offer a 50k option as well.

Both Gauthier and Musto plan oncoming back and racing next year.


The Grand Traverse Mountain BikeAssociation reminds you to please support

your local non-profit organizationsDisclaimer: These are not paid advertisers; ad space is donated by the GTMTBA

Documents

Northern Motion Magazine - Winter 2012